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#128 – How To Grow Your Muscles

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00:21:58

#128 – How To Grow Your Muscles

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Christina & Marissa talk about how to get JACKED! They discuss hypertrophy, and the three pillars of muscle growth! (featuring a tiny special guest!)

([0:00]) – Intro

([4:40]) – What is Hypertrophy?

([8:38]) – What Contributes to Muscle Growth?

([13:18]) – Progressive Overload

([16:16]) – Recovery

([18:23]) – Nutrient Status

Follow us on Instagram: @barbelllifestylepocast

Hosted by: @marissaroyfitness & @christilynnfit

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Hey, I'm Marissa

I am an online health & fitness coach with a passion for helping others reach their fitness goals, no matter how many times they have tried in the past.

My mission is to educate you throughout our time working together so that you are equipped to challenge yourself through nutrition & training for life.

Full Service Coaching (Diet + Training)

Ideal for anyone needing more direction in their fitness journey and is ready to dive in with full force with sustainable habits!

Subscribe to get the free 4-week beginner training program!

𝗦𝗵𝗲 𝘄𝗮𝘀 𝗿𝗲𝗮𝗱𝘆 𝘁𝗼 𝗴𝗲𝘁 𝗯𝗮𝗰𝗸 𝘁𝗼 𝗵𝗲𝗿 𝗽𝗿𝗲-𝗯𝗮𝗯𝘆 𝘄𝗲𝗶𝗴𝗵𝘁

After 2 years of ignoring the scale.

Confident in her fitness knowledge, she thought she knew all she needed to know.

Dance fitness and HIIT classes at the gym were her go-tos.

She felt stronger, but she wasn’t seeing the changes she hoped.

𝗦𝗼𝗺𝗲𝘁𝗵𝗶𝗻𝗴 𝘄𝗮𝘀 𝗺𝗶𝘀𝘀𝗶𝗻𝗴…

She categorized foods as either good or bad

…often resorting to an extremely restrictive diet.

She attempted to track macros but wasn’t consistent.

Believing she had it all figured out was keeping her 𝙨𝙩𝙪𝙘𝙠.

Sarah was in search of a program tailored to her current needs.

One that focused on mindfulness and implementing healthy habits.
⠀
She needed flexibility and a supportive community.

At first, she was nervous about making this kind of investment in herself.

💬“𝘋𝘰 𝘐 𝘴𝘱𝘦𝘯𝘥 𝘮𝘰𝘯𝘦𝘺 𝘰𝘯 𝘴𝘰𝘮𝘦𝘵𝘩𝘪𝘯𝘨 𝘵𝘩𝘢𝘵 𝘐 𝘧𝘦𝘦𝘭 𝘭𝘪𝘬𝘦 𝘐 𝘢𝘭𝘳𝘦𝘢𝘥𝘺 𝘬𝘯𝘰𝘸? 𝘞𝘦𝘭𝘭, 𝘧𝘦𝘦𝘭𝘪𝘯𝘨 𝘭𝘪𝘬𝘦 𝘐 𝘢𝘭𝘳𝘦𝘢𝘥𝘺 𝘬𝘯𝘰𝘸 𝘩𝘢𝘴 𝘨𝘰𝘵𝘵𝘦𝘯 𝘮𝘦 𝘯𝘰𝘸𝘩𝘦𝘳𝘦.”

𝗜𝗻 𝗷𝘂𝘀𝘁 𝟭𝟮 𝘀𝗵𝗼𝗿𝘁 𝘄𝗲𝗲𝗸𝘀, 𝗦𝗮𝗿𝗮𝗵:

✅ Lost 5lbs without restrictions

✅ Transformed her relationship with food

✅ Found balance with her diet + nutrition

✅ Feels relief and has more enjoyable experiences with family + friends

✅ Has the tools and mindset to continue to make progress for LIFE

📲DM me “POSTPARTUM to grab your 𝗙𝗥𝗘𝗘 guide breaking down common misconceptions about post-baby fitness!

Coach: @marilynmoves
________________
#clienttestimonials #clienttransformations #weightlosscoaching #weightlosstipsforwomen #momlife #fitnessmotivation #diethacks

🚨IT ENDS TONIGHT🚨 If you want to: ✅ Final

🚨IT ENDS TONIGHT🚨

If you want to:
✅ Finally STOP yo-yo-ing with your weight

✅ Enjoy your favorite holiday goodies with no guilt

✅ Get leaner + stronger without spending hours in the gym

✅ Feel confident that you’ll not only lose weight but sustain your results

✅ Create a healthy, balanced lifestyle that 𝗲𝗺𝗽𝗼𝘄𝗲𝗿𝘀 you going into 2024

𝗟𝗶𝘀𝘁𝗲𝗻 𝘂𝗽 𝗮𝗻𝗱 𝗵𝗲𝗮𝗿 𝘄𝗵𝗮𝘁 𝗼𝘂𝗿 𝗰𝗹𝗶𝗲𝗻𝘁𝘀 𝗵𝗮𝘃𝗲 𝘁𝗼 𝘀𝗮𝘆!

Remember, all you need to do is message us that you’re interested (you don’t have to sign up within 24 hours), and you will be eligible for the special (or until spots fill). ❤️

To find out if you’re a good fit for us, and us for you, DM us the words “Black Friday” or comment “Black Friday” below and let’s chat!

#blackfriday #blackfriday2023 #fitnesscoach #weightlosstransformation #weightlosstipsforwomen #fatlosshelp #diettips #fitnessmotivation

24 Hours Left To Take Advantage Of Our Black Frida

24 Hours Left To Take Advantage Of Our Black Friday Special ‼️🔔🚨
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📲 DM me or comment below the words “BLACK FRIDAY” to learn how to get 4 free weeks of coaching!
‌
If you are…
‼️ Exhausted and burnt out, always giving to others before yourself
‌
‼️ Overwhelmed every time you google ‘how do I lose weight’
‌
‼️ Avoiding mirrors & would rather be behind the camera this holiday season
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‼️ Self-conscious of the eating habits you’re modeling to your young or future kids
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This is NOT another diet plan or workout subscription.
‌
We do things differently here at PCC…
‌
We equip you with TOOLS, KNOWLEDGE & SKILLS 🛠️🧠
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We take a BioPsychoSocial approach to weight loss, meaning we are more than JUST biology (aka calories in vs calories out, hormones, etc.) 🧫🔬
‌
We blend biology with the other 2 critical elements that paint the full picture👇🏼
‌
Psychology (decision making, critical thinking, perfectionism, all-or-nothing thinking) 🧠
‌
Sociology (our need for social belonging, relationships, social events) 👯
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We help you implement these strategies step-by-step with expert coaches who care and have walked a mile in your shoes.
‌
👇🏼 If you want to accelerate your success in 2024, and make this your year, DM me ‘BLACK FRIDAY’ or comment below ‘BLACK FRIDAY’ and we’ll send you more info!

PS. Remember, all you need to do is message us that you’re interested (you don’t have to sign up within 24 hours), and you will be eligible for the special (or until spots fill)! ❤️

📲DM US OR COMMENT "BLACK FRIDAY" TO TAKE CONTRO

📲DM US OR COMMENT "BLACK FRIDAY" TO TAKE CONTROL OF YOUR HEALTH IN 2024 👏

You have 3 days left to leap, and we’re here to ensure that your success is 𝗽𝗲𝗿𝗺𝗮𝗻𝗲𝗻𝘁 this time.

Adelle was right there where you are… November of 2022, doubting if she could make a lasting change…

…BUT

Because she committed to her goals early she set herself up to WIN in the new year.

And you could do the same.

Swipe through to see Adelle’s AMAZING transformation of how she lost over 7 inches by repairing her relationship with the scale, food, and exercise, and hear her story!

P.S. 📲 DM or comment ‘BLACK FRIDAY’ to learn how you can get 4 free weeks of coaching when you start your journey before year’s end!

Don’t have enough time to dedicate to your fitne

Don’t have enough time to dedicate to your fitness goals?

It’s not about spending hours in the gym and slaving over meal prep ❌

The busiest time is THE BEST TIME to work on your fitness goals because…

Mastering healthy choices and fitting in workouts during the chaos sets you up for even BETTER results when life slows down. No falling off track when things get crazy again!

📲DM me “LIMITING BELIEFS” for a 𝗙𝗥𝗘𝗘 worksheet that will help you identify your limiting beliefs, really dig deep to analyze them, and determine what actions you can take to change these beliefs!

#fitnesstipsforwomen #gymtips #nutritiontips #diettips #strengthtrainingforwomen #weightlosstipsforwomen

The story of how our unique approach came to be [&

The story of how our unique approach came to be [& what our clients have to say about it] 🗣️
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A decade ago, I was trapped in a restrictive dieting cycle where I would restrict to under 1200 calories, binge at night until I felt sick… on repeat for years 🔂
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My weight bounced around like crazy
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I had no confidence, was constantly uncomfortable with how I looked, & so anxious all the time
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Thankfully, I struck luck & learned the right way of doing things when I hired my first coach
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I learned how to eat more and strength train which transformed my body and relationship with myself. ❤️
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This inspired me to pay it forward and become a coach in 2016.
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Early on, my clients struggled.
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My clients with kids & full time careers couldn’t stick to my prescriptions
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At the time, I assumed they “didn’t want it bad enough”
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When in hindsight, I only knew how to teach people what had worked for me (a 20-something college student with no life responsibility).
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❌ Hour long cardio sessions
❌ Meticulously counting macros
❌ Boatloads of supplements
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I honestly think I caused more harm than good on my clients at the time (shoutout to the OG’s) 😅🫢
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I eventually learned that to be a great coach, I needed so many more skills…
✅ People skills
✅ How to dig deeper
✅ How to instill slow, gradual behavior change
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Humans are complex creatures… it’s much more than diet & training.
‌
I learned these skills with time, and hired a team of subject-matter experts.
‌
PCC’s approach was born through these lessons and these people.
‌
We constantly push each other, and our methods are constantly evolving 🦋
‌
THESE are the intangibles that make what we do at PCC so special.
‌
As a client, you need more than just a “diet plan.”
‌
✅ You need tools, knowledge, and skills.
‌
✅ You must learn adaptability and flexibility through the turbulence of life
‌
✅ You must learn to constantly rewire your brain to evolve as you do
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✅ You need self-compassion to progress through your mistakes

This is what we do for women. ❤️
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But don’t take it from me, take it from our clients 👆🏼

📲 Message me “BLACK FRIDAY” to get started with our INSANE Black Friday promotion 🎁‼️

#weightlosstips #fatloss

One-Time Macro Consultation or Training Plan

For someone who feels confident implementing a plan on their own and/or already has a solid foundation of knowledge on nutrition or training.

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